August 2016: Online Coaching (10)
August 16, 2016
Posture and Awareness
Watch the video above. Write down some mantras/affirmations for today.
The Functional Progression
Spend 4 minutes flowing/moving through the FP on your own. Get some volume and quality work on each side.
20 Wall Angels
5 Each; One Arm Shoulder to Overhead Strict Press
3 Each; Windmill
Warm up appropriately. This should go 9 sets of 3 reps every 45-60 seconds. Stand up and walk around between each set. Or if you do not want to walk, bend over a taller surface or box and just do figure eights with your hips. Just don’t sit still between reps today.
9 x 3 Wide Grip Bench Press
The pull-ups will most likely be done with band or ring rows or 4-5x standing banded rows. Doing the pull-ups in one or two sets is the goal for this workout, but no kipping. Use a barbell or kettlebells for the front rack lunges. Choose a load that you can do twenty in 2 sets or less. Then, stay around 70% intensity for the row or bike. Rest a full two minutes between rounds.
10 Strict Pull-Ups
20 Front Rack Lunges
30 Cal Row / AirDyne
-Rest 2 min-
3 x 12 Tate Press
4 x 30 Face Pulls